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Corn raw vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between corn raw and wheat

  • Corn raw has less selenium, manganese, phosphorus, copper, iron, zinc, vitamin B3, magnesium, vitamin B6, and vitamin B1 than wheat .
  • Wheat covers your daily need for selenium, 161% more than corn raw.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Wheat, durum.

Infographic

Corn raw vs Wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +289.2%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +59.6%
Contains more IronIron +576.9%
Contains more CopperCopper +924.1%
Contains more ZincZinc +804.3%
Contains more PhosphorusPhosphorus +470.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +1747.9%
Contains more SeleniumSelenium +14800%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +280.7%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +350.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Corn raw Wheat DV% diff.
Selenium 0.6µg 89.4µg 161%
Manganese 0.163mg 3.012mg 124%
Phosphorus 89mg 508mg 60%
Copper 0.054mg 0.553mg 55%
Iron 0.52mg 3.52mg 38%
Zinc 0.46mg 4.16mg 34%
Vitamin B3 1.77mg 6.738mg 31%
Magnesium 37mg 144mg 25%
Vitamin B6 0.093mg 0.419mg 25%
Vitamin B1 0.155mg 0.419mg 22%
Protein 3.27g 13.68g 21%
Carbs 18.7g 71.13g 17%
Calories 86kcal 339kcal 13%
Vitamin C 6.8mg 0mg 8%
Fiber 2g 8%
Potassium 270mg 431mg 5%
Vitamin B2 0.055mg 0.121mg 5%
Vitamin B5 0.717mg 0.935mg 4%
Choline 23mg 4%
Calcium 2mg 34mg 3%
Polyunsaturated fat 0.487g 0.978g 3%
Fats 1.35g 2.47g 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Sodium 15mg 2mg 1%
Vitamin A 9µg 0µg 1%
Saturated fat 0.325g 0.454g 1%
Protein per 100 calories 3.8g 4g N/A
Calories per 10 g protein 263kcal 248kcal N/A
Weight per 100 calories 116g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 2.9 N/A
Net carbs 16.7g 71.13g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Folate 42µg 43µg 0%
Monounsaturated fat 0.432g 0.344g 0%
Tryptophan 0.023mg 0.176mg 0%
Threonine 0.129mg 0.366mg 0%
Isoleucine 0.129mg 0.533mg 0%
Leucine 0.348mg 0.934mg 0%
Lysine 0.137mg 0.303mg 0%
Methionine 0.067mg 0.221mg 0%
Phenylalanine 0.15mg 0.681mg 0%
Valine 0.185mg 0.594mg 0%
Histidine 0.089mg 0.322mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +595.2%
Contains more ProteinProtein +318.3%
Contains more FatsFats +83%
Contains more CarbsCarbs +280.4%
Contains more OtherOther +182.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +25.6%
Contains more Poly. FatPolyunsaturated fat +100.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.